Standard Diet Plan (Veg) for Females Aged 30 – 60 Years

Early Morning (0600 – 0700Hrs.)

• Tea/Coffee/Green Tea (1 Cup) + Almonds (4) + Walnuts (2)

Breakfast (0800 – 0900Hrs.)

Skimmed Milk: 1 Glass along with any one of the following items.

• Oats/wheat flakes (1 bowl)
• Vegetable Dalia (1 bowl)
• Poha with veggies (1 bowl)
• Stuffed Roti (vegetable/dal): 2 medium
• Idli + Sambhar (3 medium)
• Cheela (besan/moong dal): 2 small
• Vegetable Sandwich ( 2 pcs )

Mid-Morning (1100Hrs.)

• Fruit (seasonal):  150 – 200gm

Lunch (1300 – 1400Hrs.)

• Roti (3) + Vegetable (1 bowl) + Dal (1 bowl) + Rice (1 bowl) + Curd (1 bowl) + Salad (1 quarter plate)

Evening (1600 – 1700Hrs.)

Buttermilk / Lemon water (1 glass) Or Vegetable soup (1 cup) along with any one of the following items.

• Roasted Bajra/Jowar puff (1 bowl)
• Sprouts (1 bowl)
• Dhokla ( 2 – 3 pcs )
• Boiled Chana Chaat (1 bowl)
• Bhel with veggies (1 bowl)

Dinner (1930 – 2030Hrs.)

• Roti (2) or Rice (2 bowl) + Vegetable (1 bowl) + Dal (1 bowl) + Salad (1 quarter plate)

Bed Time (2130 – 2200Hrs.)

• Milk (Skimmed):  1 Cup

Measurement

•  1Bowl: 100gm cooked
• 1Cup: 150ml
• 1Glass:  200 ml
• 1Chappati: 30gm flour
• 1Spoon:  5ml/5gm

DISCLAIMER: This plan is created for a healthy adult and is based on standard weight and sedentary work as level of activity.  

In case you have any medical condition, then you have to follow directions as per advice from your treating doctor or physician. DO NOT follow the standard diet plan without doctor advice.